What’s All the Buzz About Plant-based Protein?

Health Canada wants us to eat more plant-based proteins and I agree wholeheartedly. But many Canadians are confused about what counts as a plant-based protein and how to eat more of these foods.

By Nicole Spencer, MEd, RD

What is a plant-based protein source?

Plant-based sources of protein include meat alternatives such as lentils, beans, tofu, nuts and seeds. However, they are not a source of protein on their own because they don’t have all the components (the amino acids) our bodies need. How do we get what we need? Include whole grains throughout the day as well.

What isn’t a plant-based protein source?

As a Registered Dietitian and a mom of two young children, I have noticed in my professional and social circles a growing interest in plant-based beverages such as almond, coconut, and rice beverage replacing milk. However, other than soy beverage, plant-based options have negligible protein content—and the most popular ones (original and flavoured) are also high in sugar. For example, 1 cup of vanilla almond beverage contains only 3 whole almonds plus 12 grams of added sugar.

Dietitians of Canada and the Canadian Paediatric Society have recently shared mutual concerns around plant-based beverage intake and child health. Plant-based beverages typically have anywhere from 11-14 ingredients, including evaporated cane sugar and lecithin. As a result, these drinks tend to be quite highly processed, which means it’s hard to know how well their added nutrients are absorbed. In fact, Canadian researchers found that children who consumed milk alternatives were not as tall2 and had lower vitamin D levels3.

According to Health Canada, the only acceptable alternative to milk is fortified soy beverage. If you or your child are unable to meet the recommendations, you're not out of luck. It just means you need extra support and guidance. Reach out to a BC dietitian by calling HealthLink BC at 8-1-1 or by finding a dietitian in your area. Now that we know what plant-based proteins are, let’s figure out ways we can enjoy eating more of them!

What are my top 5 easy ways to eat more plant-based protein?

As a busy parent and practicing dietitian, I don’t have time to spend hours in the kitchen but I know how important it is to include plant-based protein sources in our meals and snacks. Here are my top 5 ideas to make it happen in 30 minutes or less:

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2 Comments

Joel Barohn

Hi Shaileen. Thank you for comment on our website. You bring up a great point and a lot of the comments and questions we get from others surrounds this very issue. When you hear talk about "plant-based" prote... more

Hi Shaileen. Thank you for comment on our website. You bring up a great point and a lot of the comments and questions we get from others surrounds this very issue. When you hear talk about "plant-based" protein, it refers to substitutions in the Meat and Alternative food group, i.e. beans, nuts, and seeds as protein sources in your diet. A health diet that is plant based still should have the right number of food guide servings from all food groups, including those from the Milk and Alternatives group. In this case, it is the yogurt. less

Shaileen

This article is misleading - unless you are stating that the yogurt is a coconut or soy based yogurt your #1 suggestion - yogurt sundae - is not a plant-based suggestion. Please change this or remove entirely.